Weight room woes...

adelespears

I'm at college, so our rec center's weight room is full of buff jocks and their teeny blonde counterparts. It's very very intimidating... there's no one to show you how to use the machines, and I've never worked out with weights before, just done the elliptical and stationary bikes...

I was wondering if there was some... words of encouragement? Maybe some simple explanations of some of the machines so I don't look like a complete dork in there trying to figure things out... I want to do some weight training stuff, but I'm sooooo scared.

help?

adelespears

I'm at college, so our rec center's weight room is full of buff jocks and their teeny blonde counterparts. It's very very intimidating... there's no one to show you how to use the machines, and I've never worked out with weights before, just done the elliptical and stationary bikes...

I was wondering if there was some... words of encouragement? Maybe some simple explanations of some of the machines so I don't look like a complete dork in there trying to figure things out... I want to do some weight training stuff, but I'm sooooo scared.

help?

FitnHealthyGal

I just graduated college a few months ago and definitely made use of the weight room/gym. I know exactly what you are talking about. It is very intimidating!! I'm not sure what the procedure is at your school, but they should have someone in gym management that could help you or a new member orientation. My school did and I never did it anyway. I just went a head and figured things out on my own. If you are able, try and go to the gym when there aren't as many people so that you aren't in a hurry and can look at what you are using. I always hated when people were waiting around for a machiene, especially when I didn't know how to use it. Or take a friend with you the first couple of times. You can both spend time learning the machienes and then take turns using them and move on together. Sometimes, numbers give you more confidence than if you were alone. Trust me, everyone had to learn them and look at the directions at some point or another...they weren't just born buff and inherently good at every piece of equipment at the gym. You will not look like a fool nor should you feel it, for trying to properly educate yourself. Good Luck and have fun making use of Free gym!!! So worth it!!! :happy:

songbyrdsweet

I take great pride in the fact that I'm not a tiny blonde counterpart! :bigsmile: Most girls in the gym don't touch the real weights or even know how to lift, so don't think that you're the only one! You've just begun, and they've been doing useless stuff like pumping 3 lb weights 50 times in a row, so you're a step ahead by getting to the weights now!

Since you're a beginner, you only need to train with weights twice a week and do 1-2 sets on each exercise to see the benefits. You can stick to the machines for now since they often have descriptive pictures and you won't take the chance of injuring yourself. You'll want to find a machine to work:

Chest
Back
Shoulders
Biceps
Triceps
Legs
Calves

All machines will tell/show you what body parts they work. To hit those parts, use the chest press, shoulder press, row machine, and either triceps/biceps machines or the cables (look up cable curls and tricep pressdowns on an exercise website...i think exerciserx has videos). The leg press can work for your legs and calves...do a normal press for legs, or keep your legs extended and flex/extend your toes against the foot pad like you would to stand on your tiptoes.

For now, just do 1-2 sets of 8-12 repetitions, and rest for 90 seconds between sets. Do that on each machine. You shouldn't be able to do more than 12...if you can, increase the weight. If it becomes easy after a couple workouts, increase it again. Do a cardio warmup for 5 min before you lift and stretch before and after. If you want to do cardio, it's best to do it afterward so you don't fatigue your muscles before lifting. That'll ensure that you don't injure yourself and you can actually provide enough resistance to cause adaptation. And like I said, keep lifting to 2X per week until you've been lifting for 2-3 months, then increase to 3X per week.

Jump_Start

It sure is intimidating, but honestly, everyone is wrapped up in their own workouts that you don't really need to worry so much about intimidation. Even though you feel like everyone is watching you like a hawk, they really aren't. If there is someone at a desk checking people in or just watching the area, ask them for help. I know at my school they have to know what each machine does so that when someone asks, they can help. If worse comes to worse, ask someone around you. I'm sure they won't mind taking two seconds out of their workout to help.
I do different workouts, kind of like songbyrd, so what she said above sounds like a great start!

lizburnsyb

I agree with everyone else and can totally relate! I was convinced that everyone was staring at me and avoided the weights for a long time. But having used them for a month now--proudly out in the open at my gym--I am too thrilled with the results to be a chicken. I simply buy SELF or SHAPE magazine, leaf through until I find workouts with weights and practice the moves a few times at home before I hit the gym. That way I have my confidence AND the right moves. Good luck and I encourage you to approach this hurdle. It's so worth it!

ariannedavis

A couple good resources to tap into:
#1- Definitely the person working the weight room; but they might be a work-study who knows nothing, so ask! You may also ask them if they know anyone who would be willing to work with you. Odds are they know the regulars and who would be patient & willing.
#2- Are any of your friends athletes with correct lifting knowledge? If they aren't comfortable teaching you, see if one of their coaches could meet you some morning for an hour to show you the ropes.
#3- Ask the athletic training staff. Especially if AT is offered as a major, you could be a great practice/test subject for the students!

You can surf the net to see lots of examples; seek out the site for the equipment offered as well. i.e. Hammer, Nautilus, etc. Become familiar with positioning, uses, muscles groups, etc, before attempting. There is so much to consider it's really a lot easier to have someone show you.

Good luck!

FatDancer

Greetings!

Songbyrdsweet knows her stuff and she will always have good advice about your training...also, at Muscle and Fitness Online, hit the training bar and in the Exercise Center they list a variety of exercises for bodypart...they have instruction on how to do the exercise with proper form.

http://www.muscleandfitness.com

Please make yourself at home at the gym...plan out what you want to work before you go...find your way around to locate the equipment you want to use...use good gym etiquette, be careful not to cut in on anyone...think about your workout and your goals...you'll earn the respect of your fellow gym rats when they get used to seeing you there and see that you are serious about your workout.

Don't compare yourself to anyone else...you are you and you do what you do!

Teammate,
Fat Dancer

bla115

Since when did the color of someone's hair have anything to do with weightlifting?